Tue – 09/24/2013

We had a great time teaching CrossFit Brownsville how to get under the barbell this weekend. This group represented well. They varied in experience and ability, but there was no variation in their desire to learn and improve. Can’t wait to go back!

Sign-up for the Murphy Maize Days 5K.

WOD

Extra) 15 min of Snatch Balance Practice

1) Back Squat 4X5
Rest 3 minutes. Build to heavy set. Work on shoulder mobility between sets.

2) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

Competition Training

1) Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps

2) Push Press + Push Jerk + Jerk X 5 sets
Rest as needed

3) For the following three segments, post three separate times, but leave the clock running:

A) For time:
Row 2000 Meters

B) When the clock reaches 10 minutes, complete the following for time:
10/5 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10/5 Muscle-Ups

C) When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to scale as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.